141030

Pre-Wod:
3 Rounds:
Min 1: L-Pull-Ups
Min 2: Static Handstand Hold
Min 3: Ring Dips

Workout of the day for Thursday, October 30th, 2014:

Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches
10 squat cleans, 155/105-lb.

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141029

Pre-Wod:
A.
10 minute Class Sled Push

B.
Rope Climb Technique: Foot Holds & Jumping

Workout of the day for Wednesday, October 29th, 2014:

Deadlift 5-5-5-5-5 reps*

*Ladies doing the gauntlet on Saturday: Instead of working up to a heavy 5-Rep deadlift today, use today to go through some of the moves, work on efficient movement & improving your form and transition times!
• 1a: Work on fast burpee box jump overs, pull the kettle bell down to speed up Russian KB Swings. Minimize your grip on the hang snatches, work on snatches without press-outs, remember press-outs will be no-reps!
• 2: Work on hook grip and getting under the bar for your cleans.
• 3a: Minimize grip on hang cleans and pullup bar and rower!
• 4: Work on your rope climbs (even if in scaled division)

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141028

Pre-Wod:
A.
Class Sled Push

B.
Row Drills:
Pause Drills
Timing Drill
Sprint Start

Workout of the day for tuesday, October 28th, 2014:

24 Minute AMRAP:
7 Muscle-Ups
15 GHD Sit-Up Or Toes-2-Bar
500m Row

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141027

Workout of the day for Monday, October 27th, 2014:

For time:
100 double-unders
21 Front Squats 115/85-lb
21 Push Press 115/85-lb
100 double-unders
15 Front Squats 115/85-lb
15 Push Press 115/85-lb
100 double-unders
9 Front Squats 115/85-lb
9 Push Press 115/85-lb

Post-Wod:
Run 800 Meters
2 minute weighted plank
75 weighted Sit-Ups 35/25-lb DB
50 Hollow Rocks
25 Arch Rocks

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12 Wods of Christmas

2014-12-Wods-of-Christmas

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141025

** Workout for this Saturday, October 25th, 2014 will begin at 8:00 am going over Women’s Gauntlet Wods. Heats will begin at 8:30 for anyone who wants to practice the workouts or judging. Heats will start every 20 minutes. Workout, Hangout, and/or Judge any time between 8-10:30am.

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141024

Workout of the day for Friday, October 24th, 2014:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 20/24 inch box
30 Wall ball shots, 20/14 pound ball

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101423

Workout of the day for Thursday October 23rd 2014:

Complete as many reps as possible in 10 minutes of:
135/95-lb. snatches, 10 reps
155/105-lb. snatches, 10 reps
185/115-lb. snatches, 10 reps
205/135-lb. snatches, 10 reps
225/155-lb. snatches, 10 reps
245/165-lb. snatches, max reps

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101422

*Fu Barbell, if you have not signed up yet, please sign up & pay today! Thank you.

**Volunteers/Judges For Women’s Gauntlet: Please sign up on CFRV Facebook page and meet this Saturday to go over movement standards. Ladies we will need some ladies to test the workouts this saturday at 10:am! If you want a chance to run through some of the wods come this Saturday.

Workout of the day for Wednesday, October 22nd, 2014:

10 rounds, each for time:
Row 250 meters
11 pull-ups
7 Hang Clean 155/105lb
2 minutes rest between rounds

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101421

*Fu Barbell, if you have not signed up yet, please sign up & pay today! Thank you.

**Volunteers/Judges For Women’s Gauntlet: Please sign up on CFRV Facebook page and meet this Saturday to go over movement standards. Ladies we will need some ladies to test the workouts this saturday at 10:am! If you want a chance to run through some of the wods come this Saturday.

Workout of the day for Tuesday, September 21st, 2014:

A.
12 Min EMOM:
2 Strict Press, 75-85% 1RM
Pistol Skill work

B.
3 rounds for time of:
30 GHD or Toes-2-Bar
30 Russian KB Swing 70/53

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